Ubiquiti EdgeRouter™ Lite Review

BunsenLike all my reviews, this is a down and dirty, no mumbo jumbo review using my real world experience.  Today we will be looking at the Ubiquiti EdgeRouter lite (ERLite-3).

If you’re not familiar with Ubiquiti, (http://ubnt.com) they are a manufacturer of wired and wireless networking gear built for commercial and industrial use. Anyone who knows me knows I won’t let a little thing like that keep me from using it at home. I have a Cisco modem, Open-mesh access points and now a Ubiquiti router.

Disclaimer: None, this equipment was not provided to me by the manufacturer, I obtained it myself.


Design: The industrial design of the ERLite-3 is nice. It’s a simple metal box with 3 gigabit ports, a console port (for you CLI junkies) and a power port (on the back side.

Size: I won’t lie; this thing is small. Coming in at 3” x 5” x 9.5” and weighing in at less than 2 pounds, it’s much smaller than the ASA5505 that it replaced.

Configuration: Ubiquiti has a really nice user interface they call the EdgeOS. It’s easy to navigate, provides a tone of useful information about the device and what’s going across it and provides some wizards to help you get up and running quickly. I had the router up and running with the basics in less than 5 minutes.

Features: being a commercial device I would expect it to have lots of features and options. It does indeed have a nice selection of things to play with. You can configure static routes, it supports OSPF, RIP , and BGP. It has an integrated full featured firewall, NAT translation, can be used as a DHCP server, supports QoS, supports IPv6, does site to site ipsec and OpenVPN  VPN, L2TP/PPTP remote access vpn, can be configured using gui or CLI, and has a nice suite of monitoring and admin tools.

Layer 3: Yep this little guy is a layer three device (DUH) that can handle 1,000,000 pps with 64 byte packets and 3 Gbps with 512k or larger packet sizes. Not too shabby.

Price: I hate to use the word cheap, so let’s use inexpensive. The ERLite-3 has a MSRP of $100.00 I picked mine up on amazon for $92.


No wireless: I’m listing this because inevitably someone will ask “does it have built in wireless?” NO. This is a commercial class device where routers and wireless are generally separate device in the infrastructure.

POE: No this device doe not have POE, nor does it support POE pass through. I wouldn’t expect it to at this price point. Just putting it out there , because we all know someone would ask.


Configuration: I know, I know… I have Configuration as a PRO, well there is one little niggle that made me also put it here. The wizards to help you set up the device are great, unless you want to use an IP address scheme different than the that it come with as a default. The wizards will allow you to put in a different address scope, but then completely ignores it and sets up your network with the default scheme anyway. While not a huge deal it does mean that you will need to go make some manual changes to your DHCP scope, your interfaces and the like after you run the wizards. Obviously if you use the CLI and configure it that way you don’t have this issue, but let’s face it I’m a lazy mouse jockey.


Warranty: Ubiquiti provides a one (1) year warranty.


Looking at the tally sheet, the PROs out number the CONs by a large margin. This is really a great piece of equipment, especially at a sub $100 price point. It is silent, inobtrusive, and so far reliable. I have also noticed a consistent increase in my over internet speed since switching over to this device. So If you’re looking for a great router and POE and built in wireless are not an issue for you, the ERLite-3 is a no brainer decision.

ERlite-3 edgerouter_lite IMG_20141224_182730

OrangeMud HydraQuiver Vest Pack 2 Review

Another bright IdeaLike all my reviews, this is a down and dirty, no mumbo jumbo review using my real world experience. Continuing in a new direction today, this will be a non-tech gear review. Today we will be looking at the OrangeMud HydraQuiver Vest Pack 2

So, you’ve never heard of OrangeMud (www.orangemud.com)? Yeah I hadn’t either until last year when a good friend and fellow runner (Yeah you, Ed) introduced me to their stuff by giving me his Double Barrel HydraQuiver.

I will say this before I get into the review, if you are into buying American designed and American made (As a note, OrangeMud is based out of Corona California) products, like I do, you need to check them out. OK enough chit chat let’s get to it.

Disclaimer: None, the manufacturer did not provide this to me, though I wouldn’t turn down anything from them (hint, hint Josh).


Breathability: The VP2 is made from a mesh patterned synthetic material. It’s lightweight, allows plenty of airflow when in use and so far has proven to be extremely tough.

Weight: Weighing in at 9.4 ounces without the included bottles, and 14.7 ounces with them (that’s 264 and 416 grams respectively for my metric friends). This thing is light. Which aids in the comfort aspects

Durability: I’m not going to lie, I’m rough on gear, but the VP2 has proven to be just as rugged as the Double Barrel Quiver it replaced. I’ve had it for a while now, and put well over 500 miles in while using it. It’s been in the woods, and the city and has had zero issues.

Storage: The VP2 has plenty of storage space (198 cubic inches). Two (2) shoulder pockets that can accommodate smaller items like protein bars, gel packs, and energy chews and two (2) front pouches that are big enough to hold items like my phone (I use either a Nexus 6 in a case or a Note 4 in a case) with no issue. All of the pockets are made of a nice stretchy material so you can jam-pack them if you want. I routinely carry 3-4 gel packs in each shoulder pocket, my phone in a front pocket and whatever snack I want quick access to in the other front pocket. If that isn’t enough space for you you can buy an optional accessory pocket that can go in the elastic lashing straps between the bottles.

Hydration: The VP2 comes with two (2) 20-ounce bottles but can fit bottles up to 24 or more ounces thanks to the adjustment straps on the bottle sleeves.

Adjustability: The VP2 has 2 adjustment points. The side straps ,which you should set & forget and the chest strap which you should use for your fine tuning. Basically you put the thing on and make the side straps snug, really snug. Then you use the chest strap to find the right tension to keep it in place.

Comfort: The VP2 is very comfortable to wear, like the Double Barrel I have worn it for hours at a time and never had any issues with discomfort or chafing. The design of the mesh allows plenty of air flow and does not retain moisture.


Fit: OK, I’m a big guy; more than a couple of people have called me a Sasquatch. I’m 6’3” and anywhere between 235 – 250 pounds depending on the time of year. The VP2 fits me but it’s a little small in my opinion. Not small as it it’s hard to get on and off or adjust; small as it the bottom of the pack falls in a spot that feels a bit awkward for me. I’ve let OrangeMud know that I would like to see a Plus sized version of the Pack and Josh Sprague (the owner and all around nice guy) has said that it is on the road map. If you’re 6’ or under and of a medium or slighter build this will be great for you. If you’re bigger in the chest region, or of a larger build, like I am, you may want to look at the Double Barrel HydraQuiver, though you do lose the front pockets with that model.

Bottle Placement: I’ll admit it took me about 10 runs with the first HydraQuiver I had to get used to it. It takes a bit of finesse to reach behind your head and grab or place a bottle from the sleeve, though once you get the hang of it, it’s no big deal at all. In the beginning I probably dropped the bottles half a dozen times trying to put them back. They held up and are still in use today.

Bottle Sleeve: I’m listing this here because the Double Barrel had a fit that held the bottles a bit snugger than the VP2 does. I’ve been told that people requested a looser fit because they wanted it to be easier to get the bottles out. OK I can deal with that; I use a spray on adhesive (the stuff used to make rugs less prone to slipping) to make the sleeve grip the bottles a bit more.


Price: At $149 MSRP the VP2 is expensive, but like most things you get what you pay for. The VP2 is well constructed, and is made by a small American company. Factoring in that I’d say that it’s a little high but not outrageously so.


Warranty: OrangeMud provides a 90-day money back guarantee, a one (1) year warranty on the workmanship of their accessories and a limited lifetime warranty on the packs.


So looking at the HydraQuiver Vest Pack 2 , you can see the PROS outweigh the CONS. The pack is durable, lightweight, and good for road running & for trails. It has plenty of storage, and won’t chafe you, even after hours of sweaty use. Sure it’s a little bit on the expensive side, but you get what you pay for. Also your purchase is with small company designing and manufacturing quality products here in the USA, and that’s always a good thing. I can wholeheartedly say that the VP2 is Rob approved.

HydraQuiver_VP2_Front_Black_web_1024x1024HydraQuiver_VP2_Profile_Black_web_1024x1024 HydraQuiver_VP2_Side_Profile_Black_web_1024x1024

Carson Footwear Iguana Racer Review

Another bright IdeaLike all my reviews, this is a down and dirty, no mumbo jumbo review using my real world experience. We are taking a new direction today, this will be my first foray into non-tech gear reviews. What are we going to see today, what has the dubious honor of my first tech-free review? Carson Footwear’s Iguana Racers.

If you’re not familiar with Carson Footwear (http://carsonfootwear.com/) I can’t say it’s your fault. They are new player in the footwear world, but at 2.5 years old they are definitely making their way into this ever-burgeoning field.

I will say this before I get into the nitty and the gritty, if you are into buying American designed, American made (As a note, Carson Footwear is based out of Milwaukie Oregon), and almost entirely American sourced products, you need to check them out. If you like to buy from the underdog, the small guy, the hip new upstart, check them out as well. OK enough chit chat let’s get to it.

Disclaimer: I contacted Everett Carson after a mutual acquaintance introduced me to the product, and he was gracious enough to agree to let me have a pair of his premiere offering for review. This will not influence my review, but in order to have full transparency I want to let you know.


Breathability: The upper of the shoe is made of a tough, synthetic fiber in a tight mesh weave. It’s lightweight, allows plenty of airflow when in use and so far seems to be pretty tough.

Weight: These shoes are light. I have big feet (size 13 or 14 depending), and shoes normally list the weight for a size 9-10. I can tell you that these are probably the one of lightest pair of shoes I own. 10.3 ounces is what the postal scale shoes the size 13 weighing at. Pretty light.

Durability: I’m not going to lie, I’m rough on footwear, but these have been pretty darned good so far. I’ve run a couple hundred miles on the trails and the roads (combined) as well as walked around San Diego during Comic Con with these guys. They have also pretty much become my go to casual shoe, so they get a lot of mileage on them.

Sole: The sole on these is pretty nice, aside from the lug pattern, which is good on the trails it’s made from lightweight polyurethane instead of your typical EVA. From what I have read this material wa created especially for Carson with the help of BASF. I’ve also read that it helps to dissipate force horizontally as well os vertically so it can be thinner than its EVA counterparts.

Designed, Built and mostly sourced from America: For some of you that might not be a plus, but for me it is. I like supporting smaller, independent manufacturers and if they can add more to their local economy as opposed to somewhere in China or Bangladesh, even better.

Trailability: The PU sole with its unique lug pattern is great on multiple terrains. Dirt, gravel, sand, muddy areas; they performed admirably under most conditions. The one area where I saw a dip in gription (grippyness and friction) was in wet surfaces. They can be a bit slippery on wet stones and grass. Not terrible by any means but it seems to be their weakest point.


Zero Drop: I won’t mislead you; I like zero drop footwear. Inflated heel height is not natural and you shouldn’t stand for it (pun intended). I know a lot of people either don’t know the difference, don’t care, or think it’s weird but having the front and rear of your feet at the same point is where it’s at for me. For those who don’t know zero drop means that the front and the rear of the shoe are the same height. Typically running shoes have anywhere from 4mm – 16mm of difference between where the forefoot and the heel are in relation to the ground.

Stack height: Measuring in at 10MM the Iguanas fall squarely into the mid-range stack height for me. My work shoes are zero drop, .5mm stack height VivoBarefoot RAs and my marathon shoes are Altra Paradigms with a whopping 34mm stack height.

Don’t let the stack height fool you though, I have run 6-8 miles courses in these and they are as comfortable as some of my shoe with 18-24mm stack heights for the same distance.

Price: At $100 they fall right into the upper price point for non-professional runners, but factoring in the fact that they are manufactured and assembled here in the USA it’s a bargain as compared to most other companies that have everything made overseas.


Fit: These run a bit smaller than I am used to. Truth be told I probably need a size 14 in them. They have a narrow toebox, and crowd my caveman toes together a bit. Luckily though the upper material is stretchy and they expand on the landing portion of my stride to allow my toes to splay a little bit.

No Rock Plate: Every shoe has to make compromises, weight for cushioning, breathability for waterproofing, or in this case no rock plate for flexibility. I get it, It’s not a huge negative but I wanted to make sure I let you know, being a minimalist shoe, they are very thin and flexible, which means no protective plate. For me that’s no a big deal but for some people it may be.


Warranty: Carson provides a one (1) year warranty on the workmanship of the shoes. You’ll get a nifty warranty card with the serial number of your shoes when you get them.

Packaging: like most shoes, they come in a box, but in that box is a nice bag to store your shoes in. In a world where companies like to give you less and less, it’s a nice touch.


So looking at the Iguanas as a whole, you can see the PROS well outweigh the CONS. The shoes are durable, lightweight, good for road running, and great for trails. They are a little bit on the expensive side, but you get what you pay for, and really don’t you want your feet to have the best quality you can get for them? If you have wide feet consider getting a size larger than you usually wear. Don’t worry there are different patterns for the shoes, so you don’t have to have reptiles on your feet if you don’t want to. After a couple hundred miles and my daily life I can say that Carson Footwear is Rob approved.

20150804_142809 20150804_142758 20150804_14273520150804_142745 20150804_14274120150804_142730 IMG_20150608_173407 IMG_20150608_173357 IMG_20150608_173343 IMG_20150608_173312 IMG_20150608_173301

Fitbit Surge: Lightning Review

Another bright IdeaLike all my reviews, this is a down and dirty, no mumbo jumbo review using my real world experience. I’m shaking things up and starting directly with the CONS.


HRM: The HRM isn’t as accurate as my other devices. To validate the HRM I wore the Fitbit, my Mio Link and my Polar FT7 with chest strap. The Fitbit read 57 as my Resting Heart Rate, the Mio and the polar both read it as 51. As a control I hopped onto one of the machines at the gym and grabbed its HRM pads, it read 52 as my resting, off by a few BPM, but not bad. However the disparity widened during my run today. At the height of my run, the FB registered my BPM as 163. The Polar and the Mio both clocked in at 176. That’s 13 BPM and a pretty big difference.

GPS: The GPS takes its dear sweet time to lock, not surprising. Based on the size of the device the antenna is pretty small, and probably a bit weak. It took about 25 seconds for it to lock, but once it did It never lost signal.

Size: I’m not going to lie, it’s pretty big. If you have dainty wrists, it’s going to look out of place. The face area is 1 5/16″ wide and 2 1/4″ long.

Proprietary USB connector: This is one of my biggest pet peeves. It means one more cable to keep track of. One more expense if I lose the original cable. I get it, you want a cool way to connect to your device, but you don’t want a cradle, so you design so goofy little pin style connector that has a weird shape. Bully for you, but I hate it. This thing is large enough that they could have put inductive charging in it. Drop it on a Qi based charging pad and walk away.

Price: At $250 this thing is pretty pricey. I’m not saying it isn’t worth the cost, just that it’s in the same realm as devices from Garmin, and the like that have a lot of the same features, plus do mapping and cadence.


Comfortable: This thing is comfortable. The material that the strap is made from is a polymer of some sort that has a soft and almost silky feel to it. It is easy to grip, yet doesn’t pull on my arm hair (which there is plenty of). It has a traditional hook and loop style clasp and the retainer loop has a “tooth” in it to hold the band. It’s lightweight and once you slip it on it’s pretty much forgotten about.

HRM: OK I can hear you now, “You just listed the HRM in the CONS”. I did, but keep reading Skipper. The HRM is optical. It has 2 pulsing lights that allow it’s sensor to measure your pulse rate on your wrist. No more uncomfortable chest straps (more for the ladies and us fat guys). Being a large guy and pretty hairy guy, I have always hated chest straps. The pull hair, the get pushed down by jiggling fleshy parts and they have trouble getting readings through my overly manly fur. Having the HRM be optical and on your wrist eliminates all that frustration.

Battery: So it came out of the box with 50% battery, throwing caution to the wind I didn’t even charge it, I just set it up and put it on. I turned the HRM to always on, fiddled with the settings and let it do its thing. I even left the cable for it at work. I wore it the rest of the day, all night, and still have it on this morning. It used the GPS while I ran, the HRM is still going and the battery appears to have moved all of about 10%. Not too shabby. They claim it will get 7-10 days of battery life (based on usage of course).

Fitbit Community: Being a fit bit it has all the accoutrements that any of their devices has, including the website, mobile app and fairly rabid fan base. People LOVE their Fitbits . The website shows your recent exercises, weight goals calories burned, calories consumed and water intake. It has areas to challenge your Fitbit friends, log your food intake and what have you. Their food database is nowhere near as expansive as MyFitnessPal, nor does it link with MFP. That is a shame but it is what it is.

GPS accuracy: While the GPS does take a while to get a lock it seems to be fairly accurate.  My phone clocked my run today at 5.36 miles, the Surge clocked it at 5.37. Considering the size of the device I can live with a longer lock time as long as it keeps the lock and is accurate for my runs.

Operation: The Surge is pretty straight forward to operate, three buttons and a touch screen. Most of your work is going to be done using the buttons, while navigation is done using the touch screen. Wake the device up, button. Choose an exercise, scree. Start/stop/pause buttons. View text messages, screen. You get the picture. Without looking at the user guide, it took me less than 2 minutes to have the navigation and operation of this thing down pat.

Screen: The Surge uses a transflective type display with a back light. What does this mean to you? It means the display is readable in direct sunlight and when it’s dark it has a sensor that tells it to turn on the back light so it can be read. This makes the battery life a lot easier to manage as compared to standard always lit lcd /led/olem displays.

Water resistance: this sucker is rated at water resistant to 5 ATM. Which while it sounds all cool and whatnot really just means you can sweat, wash, shower, & run in the rain with it. It is not designed for use as a swimming tracker (needs at least a 10ATM rating for that). You can probably splash around in a 4’ pool with no issues, but diving depth is a no no.


So looking at the Surge as a whole, you can see the PROS, outweigh the CONS. It’s a solid little device with some nice features. It’s a definite step up from your typical glorified pedometer that the rest of the Fitbit family of gear is. The HRM is a bit inaccurate, but not terribly so. The GPS is a bit slow, but it’s accurate once it gets a lock. It’s comfortable, not terrible to look at and has a good battery life. If you can get past the price tag. I think most people will feel it’s a great workout/daily life device worth strapping on their wrists.

UPDATE: 7/6/2015

Well The surge is still working like a champ. Battery life with my mixed use (GPS 4 days a week for runs) is about 4-5 days per charge. It has survived my circuit shorting sweat and been in the shower pretty much every time I have. I can say that the Surge is Rob Approved.

UPDATE: 9/29/2015

The newest software update has made this device even better. Improved battery life, mile mark notifications, and general stability improvements. the last update I would like to see is the ability to get email notifications. If it had that it would be the complete package. I still say that the Surge is Rob Approved.




Rob’s Chocolate Rum Cake

mAs7QCake Ingredients:
Cooking spray
1 1/2 cups pecan pieces, reserve 1/4 cup
1 1/2 cups boililng water
1 cup unsweetened cocoa powder (natural or Dutch process)
2 1/2 cups all-purpose flour
2 cups sugar
1 1/2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon salt
4 large eggs, at room temperature
3/4 cup vegetable oil
1/2 cup sour cream
2 teaspoons vanilla extract
1/2 cup gold rum, Bacardi

Glaze Ingredients:
1 cup granulated sugar (I use sugar in the raw for a deeper flavor)
1/4 cup water
1 stick butter
1/2 cup gold rum (I use Bacardi 8 for a more complex flavor, for more ummph use 1/4 cup Bacardi 151 & 1/4 cup Bacardi 8)
NOTE**The glaze needs to be prepared approximately 10 minutes before cake is ready.

Directions for Cake:
Preheat oven to 350 degrees
Spray a Bundt pan and spread pecans on the bottom of the pan.
Whisk the cocoa powder and 1 1/2 cups boiling water in a medium bowl until smooth; set aside.
Whisk the flour, sugar, baking powder, baking soda and salt in a large bowl until combined.
Add the eggs, vegetable oil, sour cream and vanilla and beat with a mixer on medium speed until smooth, about 1 minute.
Reduce the mixer speed to low; beat in the cocoa mixture in a steady stream until just combined.
Pour in Rum, then finish mixing with a rubber spatula. (The batter will be thin.)
Pour into pan and bake at 350 degrees F for 40 to 45 minutes.

Directions for Glaze:
Melt butter in saucepan and add the sugar and water, bring to a boil.
Once it starts to boil, take off the heat and add the rum.
Pour into a large measuring cup that will hold that amount or more.
Set Aside.
Once cake is ready, take out of oven and leave in pan.
Gently prick holes into the cake with a skewer.
Slowly pour half of the glaze over the cake making sure to fill in all the holes.
Once the cake has soaked up the glaze, turn cake over, removing pan, onto the base that the cake will stay on.
Gently prick more holes on other side and slowly pour other half of glaze over cake.
Fill the center of the cake with reserved pecans. Let cool and enjoy.
The cake is best if left at room temperature.
NOTE** Make sure you have plenty of paper towels underneath the base as the glaze will run down the sides of the cake.

Cranberry Torte










  • 6 cups fresh cranberries (2 -12 oz packages)
  • 2 cups sugar, divided into 1.5 cup and .5 cup amounts
  • 2 cups flour (standard, almond, or coconut)
  • 4 eggs
  • 1 cup walnuts, chopped (optional)
  • 2 sticks unsalted butter
  • 1 cup water
  • Pinch Sea salt



  1. Preheat your oven to 300 or 325F. (Explanation later)
  2. Rinse the cranberries and put in to lightly greased 13×9 glass pan
  3. Sprinkle .5 cup of sugar over cranberries and set aside
  4. In a medium bowl beat the eggs (low speed)
  5. Add 1.5 cups of sugar and continue beating
  6. Add melted butter
  7. Once incorporated slowly add flour in .5 cup increments fully incorporating each before adding the next.
  8. Slowly add water to mixture until it reaches a smooth, batter like consistency
  9. Mix in walnuts
  10. Pour mix over cranberries in 13×9 pan
  11. Let sit for a couple of minutes to make sure the batter fully covers the cranberries
  12. Bake for 70 minutes at 300 or 60 minutes at 325
  13. When the torte is golden brown remove from oven and let cool completely.
  14. Serve and enjoy

Store refrigerated or freeze to enjoy later

Baconized Meatloaf


• 1 lb ground pork
• 2 lb ground beef
• 1 cup almond flour
• 2 eggs
• 2 cups marinara sauce (from a jar or homemade)
• 10 slices bacon
• Sea salt and freshly ground black pepper to taste

1.  Preheat your oven to 350 F.

2.  Mix the ground meat with the almond flour, eggs and half the marinara sauce together in a bowl. Season to taste with sea salt and freshly ground black pepper.

3.  Form two loafs in snug fitting baking dishes and cover the loafs with the bacon slices.

4.  Put in the oven to bake for about 45 minutes, until well cooked.

5.  Put the oven on broil for another 10 minutes to crisp up the bacon.

6.  Remove the loafs from the oven and let cool for 5-10 minutes.

7.  Heat remaining marinara sauce on the stove top.

8.  Slice the loafs, serve into plates and top with hot marinara sauce.


This is an almost Paleo pizza. If you leave out the cheese it is, but I like cheese.


• 1 lb lean ground beef;
• 1 lb ground pork;
• ¼ cup onion, finely chopped;
• 1 clove garlic, minced;
• 1 egg;
• Sea salt and freshly ground black pepper to taste;

• 6 slices bacon, cut into pieces;
• ¾ lb button mushrooms, sliced;
• 1 cup bell peppers, thinly sliced;
• 1 cup sugar-free tomato sauce;
• 1 tsp dried oregano;
• Sea salt and freshly ground black pepper to taste;
• Shredded Cheese of your choosing, I prefer an Italian blend

1. Preheat your oven to 450 F.

2. In a bowl, mix the ground meat with the egg,salt, pepper, onion and garlic.

3. Spread the mixture on a 16-inch pizza pan and bake for 10 minutes.

4. While the crust cooks, heat a frying pan over a medium heat and cook the bacon for about 5 minutes so it’s still a bit soft.

5. Add the mushrooms and continue cooking until they are almost cooked.

6. Add the bell peppers and cook for another 2-3 minutes.

7. Remove the crust from the oven and pour out the juices which can be reserved for other recipes. At this point the crust will have shrunk a bit.

8. Preheat your oven broiler.

9. Spread the tomato sauce evenly over the crust and spread the bacon, mushrooms and bell peppers on top of the sauce. Sprinkle with the oregano.

10. Put the Meatzza back under the broiler and broil until to top starts to brown.

11. Distribute cheese over the meatzza and return to oven until cheese is bubbling and starts to brown.


I’m a bit of a foodie. I love experimenting with food preperation, creating and tweaking recipes. To that end I present my spin on a New Orleans classic. This recipe has been used and found tasty by a few people.

I hope you like it.

Rob’s Jambalaya: feeds A Whole Mess Of People

3 bay leaves

5 pounds ham, diced

1 gallon water

Oil, for sautéing

3 pounds chicken breast, diced

2 pounds shrimp, deveined

1 pound crawdad tails

5 onions, chopped

2 pounds celery

5 green peppers, chopped

1 cup green onion, chopped

5 tomatoes, diced

2 cups tomato paste

3 tablespoons parsley, chopped

4 ounces garlic, crushed

2 teaspoons dried thyme

2 teaspoons cayenne pepper

1/4 cup Worcestershire sauce

3 pounds smoked (andoullie) sausage

3 pounds brown rice

Salt, to taste

Rob’s Spice Mix* to taste

1.       In a boiler, add bay leaves, diced ham and water. Let boil for 1 hour.

2.       In another boiler pan, heat oil.

3.       Add diced chicken, onions and celery. Saute until tender then add peppers, onions and diced tomatoes.

4.       Add tomato paste, chopped parsley, crushed garlic, dried thyme, cayenne pepper, Worcestershire sauce, shrimp and smoked sausage.

5.       Cook for 10  minutes.

6.       Add crawdad tails

7.       Cook for 5 minutes

8.       Add Rice to first boiler, and boil until tender

9.       Add cooked rice to jambalaya in second boiler.

10.   Salt and spice to taste

* Spice mix

2 tablespoons part fresh ground pepper

2 tablespoons part cayenne pepper

6 tablespoons Old Bay Seasoning

2 tablespoons mesquite seasoning

2 tablespoons garlic power

2 tablespoons onion powder

Hope you enjoy it.

Rob’s Paleo Mayo










1 large egg yolk (2 if you like it yolky)
1/4 teaspoon salt
1/4 teaspoon Dijon mustard
1 1/2 teaspoon lemon juice
1 teaspoon white vinegar
3/4 cup macadamia nut oil or avocado oil or walnut oil

**All ingredients should be at room temperature**

Place all the ingredients except the oil in a large bowl and whisk until the yolk is thickened and the color brightens (around 30-45 seconds).

Add 1/4 cup of the oil in a slow steady stream while whisking vigorously (~1 minute).
To keep my bowl in place, I put it on a rubber mat. If there’s someone else in the house, recruit him or her to slowly pour in the oil while you whisk.

After the oil is incorporated, slowly add the second 1/4 cup of oil and incorporate it the same way as the first (~30-45 seconds). I

Add the last 1/4 cup of oil all at once and whisk it to emulsify the mayo completely (1.5 – 2 minutes).

AfterShoks Bluez 2 Review

As always this will be a down and dirty type of review. It will be based in real world terms, not fancy marketing hype. Ready or not, here we go.


Common background information: I workout a lot, I sweat profusely and I have shorted out at least two dozen headsets in my pursuit of sweat-proof earphones/headsets to use while I run, lift, and bike. If you have read my previous reviews, you will remember that I reviewed other Aftershockz products last year. Well my friends at Aftershokz have graciously provided me with a pair of their newest headset to torture. Iam happy to say that, I have found another great headset that I can recommend. Like their predecessor these are a bit different than standard headsets/earphones in that they are an open ear, bone conduction type of headset. That means they sit on your cheekbones and send sound to your inner ear, not like tradional heatsets that go in your ear. So without further rambling, I present the AfterShokz Bluez 2. http://www.aftershokz.com/collections/wireless/products/bluez-2


If you are unfamiliar Aftershockz, I can say I’m not that surprised. Though I expect that to change any day now. When I first came across Aftershokz, I was looking for bone conductive headsets. I knew they were out there but hadn’t ever found any Bluetooth ones before. Anyone who knows me knows I HATE, and yes that is a strong word, but I absolutely hate wired headsets and earphones when I exercise. My gorilla arms tend to flail about and get tangled up in the wires and rip things off my noggin. I was happy to find that someone had stepped up and created a Bluetooth BCH and couldn’t wait to try them out.


Price: The Bluez 2 MSRP is $99 but I imagine that street price will vary a bit once they are publicly available. The price point is not too outrageous for a Bluetooth stereo headset of decent quality. It’s great when you take into consideration, that bone conductive sets are usually higher than this when wired.

Comfort: Like my review for the Decibullz (http://aosp.us/?p=799) and the original BLUEZ (http://aosp.us/?p=862) , I cannot stress this point, enough, because they do not go in your ears, but rather sit on your cheek bones, they are extremely comfortable. I wore them for about 8 hours the first day I had them, and just like the previous model, I almost forgot they were there, except for the constant rhythm I had in my head.

Fit: The Bluez 2 fit like, most other wrap behind headsets, but are most similar to the Motorola S10/S11 headsets, in the fit department. If you’re worried about them falling off while you workout, don’t. I know some of you out there are going to be like, “But I really workout hard/fast/violently/whatever…” Yeah I do too. I do 60-75 minutes of cross-fit style training followed by 60-90 minutes of trail/road running. In the course of my workout my head gets flung into many different positions, sometimes with a fair amount of force. Guess what, they stay in place just fine. They fit securely in front of your ears and have a band in the back that helps keep the tension on them. They have stayed in place so far for me, in excess of 8 hours of workout time so far. A small change from the original is that the tension strap is not adjustable. So far that has not been an issue because it fits snugly and has some stretch to it.





Sound Quality: If you’re looking for a headset that can be an audiophile’s wet dream, I’m going to ask you to kindly move along, as these are not the headphones you are looking for (Jedi mind trick active).  OK are those guys gone? Good. OK, for the rest of you out there who are looking for a headset that has great audio, phone capabilities, and decent battery life, I’m talking to you. I was surprised by the sound quality of the Bluez 2, even compared to the originals which were good. I had tried bone conducting headsets a few years back and was, let’s just say, underwhelmed by them. The Bluez 2 do a great job of reproducing the sounds that you would normally have going into your ears. The bass was bassy but not overbearing, the mids and highs were there and represented well. If you have them cranked all the way up you can hear the music coming out of them from a distance, but if you set them down on a hard surface they will shake and rattle all over the place, letting you know it’s not sound but vibration that you are hearing. They have implemented a new feature called “Leak Slayer” which helps cut down on audio leakage, which was an issue for the originals. As far as call quality I have made a few calls with them and people say they can hear me nice and clearly and I can hear them very well too. The Bluez 2 have an additional microphone for noise reduction, and it appears to work as advertised So they actually do perform very well as a phone headset.

Packaging/Accessories: when most companies are trying to give you as little as possible when you buy their products, it’s refreshing to see one going a bit better. The Bluez 2 are packaged well in a nice box. Inside that box is a soft carrying case, a charging cable, a warranty card, a quick start guide, a multi lingual instruction sheet and the tension band. Unlike some of the other brands that give you throw away packaging and the headset, it’s nice to get the carrying case included. That being said, I’ll never use it. I never used the rigid case that came with the Bluez.



Controls: The power, volume, and multifunction buttons are rubber coated/booted physical buttons. They work as intended and are easy to use. To answer a call you press the multifunction button on the left “ear” piece (when you are wearing them), this will pause any media you have running. To end the call you press the button again. To make a call a double press of the button gets you into the dialog for that. To play/pause your music you single press the multifunction button. Dead simple.



Battery: They claim a 6 hour battery life. I was able to get almost 8 hours out of them the first day I had them. The first couple of hours were at about 90% volume, while the rest was at 50% or a little below. I’m not sure what volume they have their number spec’ed for but, as always,  your mileage may vary.

Warranty: They come with a 2 year warranty, that covers defects in workmanship and sweat damage. As a side note, they truly stand behind their products. I destroyed 12 pairs of the originals with my overactive sweat glands. They happily replaced them no questions, no qualms. This is a company that I can say honestly really cares about their customers. The customer service staff that I have worked with have all been great. Always courteous, always genuine, and always eager to help me get my issue resolved.




Sound Quality: I know I just said this was in the good column, but there is something I need to tell you about that is neither Good nor Bad when it come to the sound quality. Remember these are an Open Ear style headset. That means you can still hear outside sounds/noise when you use them. For me this is a good thing, I often run along roads and busy streets, and being able to hear approaching traffic is always good. While I enjoy the solitude that my in ear headsets give me, the safety factor takes precedence when running outside. Being able to hear ambient noises can be a strange experience at first, but you’ll adjust quickly.



Comfort: Again, I know I just said this was in the good column, just hear me out.I had no discomfort with the Bluez2 but the foillowing goes out to anyone who is new to bone conduction headsets. You will likely have no discomfort while wearing/using the Bluez2. You may notice a strange sensation when you take them off. After being on your head for a long time, you may notice a weird tingling sensation on your face (no doubt from being shook all day) and you will likely notice a sense of relief when you take them off. Because they put pressure on your face, it apparently build up after a while. Like I said I only noticed it after taking them off and only the first few times I wore them.

USB Flap: In order to maintain the Water resistance/Sweat Proof-ness they have a small flap that covers the usb port. It’s made of plastic and is held in place by a flimsy little, for lack of a better word, tether. I would have rather seen a rubber plug style door that is welded to the plastic than what they are using. It has been ok so far but we will see how it holds up. The original Bluez had the same type of connector and it was surprisingly resilient.



Conclusion: No bones about it (see what I did there?), well excluding your cheek and inner ear bones (you do know you have bones in your ears right?), the Aftershokz Bluez 2 are a good buy. Even if you have to pay full retail price, but who does that. They have performed well for me so far and will most likely become my daily driver (replacing the original Bluez) for working out and running, assuming I don’t prove the sweat-proof claims inaccurate.


UPDATE 5/30/2014:

So, I have put these things through the wringer. Over 20 hours in the gym, and 200+ miles running in conditions ranging from light rain to high humidity and heat. They have had more sweat and moisture on them then should be legal and all the while they have performed great with nary a peep of complaint. These are by far one of the best headsets on the market today.  I can finally say that the Bluez 2 are Officially Rob Approved.

Stuff I carry with me most of the time, Or, What’s in Rob’s bag


So I was asked the other day, by a fellow geek, “What are the things that you carry with you all the time”

My answer was pretty short on a daily basis it’s just my phone and my smartwatch, but I do have some pretty nifty gadgets for when I run/exercise/hike/whatever. So I decided to list the stuff that I have that I think is pretty darned nifty.

Phone: Current device, Samsung Note 3 32GB with a 64GB sd card

Smart Watch 1: Galaxy gear (original model) running Null ROM with both cores active

Smart Watch 2: Omate Truesmart (http://www.omate.com/) it’s a fully functional standalone android phone as well as a watch

Headset 1: Blue buds X by Jaybird (http://www.jaybirdsport.com/bluebuds-x-bluetooth-headphones/) These are my everyday earphones they are customized with Decibullz custom earmolds (http://www.decibullz.com/shop/custom-earphone-molds/)

Headset 2: Bluez 2 by Aftershokz (http://www.aftershokz.com/product/bluez-2/) these are my go to headphones for outdoor exercise and while at the gym. They are bone conduction headphgones so I can hear the outside world while hearing my music

Headset 3: Pump HD by Blueant (http://blueantpump.com/) These are my  going out in bad weather headphones as they are fully water proofed and can be washed under the tap.

Heart Rate Monitor 1: Scosche Rhythm (http://www.scosche.com/health-fitness/heart-rate-monitor) this is a Bluetooth HRM that uses optical tech to take readings. It straps to your arm rather than your chest, making it much more convenient to use.

Heart Rate Monitor 2: Scosche MyTrek  this is the older version of the Rhythm it’s my backup

Heart Rate Monitor 3: Polar FT4 with a rigid chest strap (http://www.polar.com/us-en/products/get_active/fitness_crosstraining/FT4) The soft straps that come most HRMs don’t work well for me.

External Battery 1: LK 3800mAh External Backup Power Bank Battery Case Cover For Samsung Galaxy Note 3 (http://www.amazon.com/gp/product/B00FNNTW94/ref=oh_details_o09_s00_i00?ie=UTF8&psc=1) This is a battery/case that doubles the runtime of my phone.

External Battery 2: Intocircuit Power Castle PC26000 26000mAh External Battery Pack (http://www.amazon.com/gp/product/B00BB5VQCE/ref=oh_details_o09_s00_i01?ie=UTF8&psc=1) this gives me the power needed for long trips off the grid.

Solar Charger: Instapark 10w Solar Panel Portable Solar Charger with Built-in Dual USB Ports (http://www.amazon.com/gp/product/B0071DP30G/ref=oh_details_o09_s01_i00?ie=UTF8&psc=1) Great for when the 2 external batteries die.

Home Charger: Roker 40W/ 4-Port USB Charging Station (http://www.amazon.com/gp/product/B00HP0FOCM/ref=oh_details_o03_s00_i00?ie=UTF8&psc=1) this provides plenty of power and allows me to charge 4 devices at once.

Tablet 1: Dell Venue 8 Android Tablet (http://www.dell.com/us/p/dell-venue-8/pd) For when I want a larger screen for reading or what not.

Tablet 2: Dell Venue 8 pro Windows 8.1 pro tablet (http://www.dell.com/us/p/dell-venue-8-pro/pd?oc=fncwv8p02&model_id=dell-venue-8-pro) For when I want to use full fledged windows but have limited space.

Tablet 3: Apple iPad 2 64 GB this is really just my Pandora device, it sits on my desk most of the time streaming music. I’m more of an android guy. but It does get used when troubleshooting issues for other people.

So that pretty much sums up my current stuff. Soi now I ask? What’s in your bag?



Music, what I’m listening to these days

Ever wonder what kind of music I listen to? Well it varies from day to day, but here are a few of the artists I’ve been listening to lately… Hope you enjoy.

Alt-J – Tessellate http://www.youtube.com/watch?v=Qg6BwvDcANg
White Denim – Pretty green http://www.youtube.com/watch?v=vMCoiehkH8U
MS MR – Think of you (Haerts remix) https://soundcloud.com/msmrsounds/msmr-think-of-you-haerts-remix
Lorde – Tennis Court http://www.youtube.com/watch?v=D8Ymd-OCucs
The 1975 – Chocolate http://www.youtube.com/watch?v=FfBKqaVk2Co
Tinashe – Vulnerable http://www.youtube.com/watch?v=ha5vw3OlMx0
Of Monsters and Men – Dirty Paws http://www.youtube.com/watch?v=5pWlvu0MyKM
Bastille – Bad blood http://www.youtube.com/watch?v=GrXnXpCD8Ps
Strange Talk – Falling in love (Chris Alarcon remix) https://soundcloud.com/strangetalkmusic/falling-in-love-chris-alarcon/s-d3Q0t
Young the Giant – Cough Syrup http://www.youtube.com/watch?v=UAsTlnjvetI
American Authors – Best Day of My Life http://www.youtube.com/watch?v=Y66j_BUCBMY
AWOLNation – Kill your Heroes http://www.youtube.com/watch?v=L4MzF53je5M
Fast Times – Bodytalk http://vimeo.com/60901749
Flogging Molly – Worst Day Since Yesterday http://vimeo.com/8009720
Kodaline – All I Want http://vimeo.com/41579051
The Night IV – Fears https://soundcloud.com/thenightvi/fears
Grouplove – Ways To Go http://www.youtube.com/watch?v=VGvHnDeS12o
M83 – Midnight City http://www.youtube.com/watch?v=dX3k_QDnzHE
Alt-J – Breezeblocks http://vimeo.com/39435342
J. Roddy Walston & The Business – ‘Heavy Bells’ http://www.youtube.com/watch?v=uc_6nRP-jC0
Broken Bells – Holding On for Life http://www.youtube.com/watch?v=uBlRcLfHVAk
Django Django – Default http://www.youtube.com/watch?v=DDjpOrlfh0Y
Capital Cities – Kangaroo Court http://www.youtube.com/watch?v=CJinWua98NA
Dirty Heads – Hiphop Misfits http://www.youtube.com/watch?v=grFasdatldU
Hollywood Undead – We Are http://www.youtube.com/watch?v=ocXjr9nPnvg
Artic Monkeys – One For The Road http://www.youtube.com/watch?v=qN7gSMPQFss
Warpaint – Biggy https://soundcloud.com/warpaintwarpaint/biggy-1
Kevin Devine & The Goddamn Band – Bubblegum http://www.youtube.com/watch?v=Btrc15wfY7Y
Vampire Weekend – Unbelievers http://www.youtube.com/watch?v=2_qKmTLbEPc

The measure of true fitness – I’m a Work in progress

Let me preface this post by saying, I’m still working on my true fitness. I am in no way near where I want to be, but everything takes time. Maybe someday I will be truly fit, until then I’m a work in progress

Crossing the finish at the warrior dash

The thing that most people fail to comprehend is what true ‪‎fitness is.
It’s not a specific weight, a body type or even an appearance, but rather a measure of ones capability.

True fitness doesn’t come from having the physique you see in magazines, being able to lift the most weight, or from the number of reps you can do in any given exercise. True fitness is being the best you, that you can be.

Overcoming your personal obstacles, out performing the you of yesterday. True fitness is a measure of your endurance, you capacity for change and your ability to accept the things that you cannot change.

Having rock hard abs and the perfect V shape would be great, don’t get me wrong, but they are not the true measurement of your fitness. Running two miles when you used to only be able to one, is a much better measurement.

Recognizing your stumbling blocks, both mental and physical, and working to correct and eventually overcome them is a better measurement of your true fitness.

Being physically fit is only a part of your true fitness, the greatest aspect of true fitness is mental. it’s not hoping, or praying that you are able to do something. It’s not being afraid to try, even if you do not succeed at first.

Having the mental attitude of “I believe I can do this” or better yet “I know I can do this” that is the biggest part of true fitness.
When we can look at ourselves and say “I give you permission to fail, so long as you have given your best effort”, that is when we are at our best.

Once you allow yourself to get over the preconceived notions of what fitness is, you can focus on raising your capabilities and your functional abilities.
When you give yourself permission to move past the obstacles that you have placed in your own way, and allow yourself to live up to your potential, then you will know what true fitness is.

True fitness is functional fitness, not physical fitness.


mAs7QToday’s kitchen experiment: “brownies”

1 stick butter melted (or 2/3 cup ghee)
2 TBS walnut oil
1/3 cup dark cocoa powder
3 eggs
1/2 cup coconut flour
3/4 cup raw sugar
2 Tbs agave nectar
2 Tbs maple syrup
1 tsp vanilla
1/2 package dark chocolate chips
1/2 cup chopped pecans

in a small container mix sugar, agave, maple syrup, oil and butter
in a medium bowl mix coconut flour, cocoa powder, eggs, vanilla, pecans, chocolate chips
Add sugar mix to flour mix and stir until fully combined
add to greased 9×9 pan

either bake for 45-50 minutes at 325 degrees or microwave for 6 minutes
let cool


A philosophy I can get behind, for the most part…

As most of you know, I am not a religious man. I have my own belief system that is based on what I have learned about the world and the people in it over the course of my life so far. When I was younger and far less intelligent I was a militant ass; much more intolerant and therefore far less tolerable to be around. You could say I was a complete shit, and I would not have cause to correct you, as it is unfortunately true.

 I have since grown older, wiser*, softer, and some would say more apathetic towards most everything in general. This has made me realize a few things; one being everybody needs a philosophy that they can subscribe to (even if very loosely), so if you are in between belief systems or even if you are not, I encourage your to read the following short list and see if you can use it until you find something better/more fitting to your life style. This is by no means me trying trying push anything on anyone. On the contrary, I found this and thought I would share it with you: my captive audience of relatives, acquaintances  friends, Romans, and countrymen.
I cannot take credit for what your are about to read but I think (for the most part) it is a good set of ideals. Feel free to substitute any of the diety specific references for your own higher power icon. There is a link at the bottom to the originating website if you are so inclined, if not, that’s just peachy as well.
The Church of the Flying Spaghetti Monsters Eight “I’d Really Rather You Didn’ts”
1. I’d really rather you didn’t act like a sanctimonious holier-than-thou ass when describing my noodly goodness. If some people don’t believe in me, that’s okay. Really, I’m not that vain. Besides, this isn’t about them so don’t change the subject.
2. I’d really rather you didn’t use my existence as a means to oppress, subjugate, punish, eviscerate, and/or, you know, be mean to others. I don’t require sacrifices, and purity is for drinking water, not people.
3. I’d really rather you didn’t judge people for the way they look, or how they dress, or the way they talk, or, well, just play nice, okay? Oh, and get this into your thick heads: woman = person. man = person. Samey = Samey. One is not better than the other, unless we’re talking about fashion and I’m sorry, but I gave that to women and some guys who know the difference between teal and fuchsia.
4. I’d really rather you didn’t indulge in conduct that offends yourself, or your willing, consenting partner of legal age AND mental maturity. As for anyone who might object, I think the expression is “go f*** yourself,” unless they find that offensive in which case they can turn off the TV for once and go for a walk for a change.
5. I’d really rather you didn’t challenge the bigoted, misogynistic, hateful ideas of others on an empty stomach. Eat, then go after the bastard.
6. I’d really rather you didn’t build multi million-dollar synagogues / churches / temples / mosques / shrines to my noodly goodness when the money could be better spent (take your pick):
Ending poverty
Curing diseases
Living in peace, loving with passion, and lowering the cost of cable
I might be a complex-carbohydrate omniscient being, but I enjoy the simple things in life. I ought to know. I AM the creator.
7. I’d really rather you didn’t go around telling people I talk to you. You’re not that interesting. Get over yourself. And I told you to love your fellow man, can’t you take a hint?
8. I’d really rather you didn’t do unto others as you would have them do unto you if you are into, um, stuff that uses a lot of leather/lubricant/Vaseline. If the other person is into it, however (pursuant to #4), then have at it, take pictures, and for the love of Mike, wear a CONDOM! Honestly, it’s a piece of rubber. If I didn’t want it to feel good when you did it I would have added spikes, or something.
*this is open to debate

Calculating Calories Burned: How I do it

Hey Look It's Me

Hey Look It’s Me

It’s been a while since I have posted anything so I figured I would go over something.

I have been asked before and some of you may be wondering how I figure my calories burned, well here is my method:

It begins with heart rate monitors, these wonderful and frustrating devices are the crux of any method of figuring calories burned.

I use two different HRMs one is a Polar FT4 with a rigid chest strap (http://www.polarusa.com/us-en/products/get_active/fitness_crosstraining/FT4), the other is a Scosche Rhythm with an arm strap (http://www.scosche.com/rhythm/). I use both of these great devices to record my numbers for my various exercise routines. When I finish a routine I then add the results from each HRM together and divide the sum by 2 to get an average (the results from each device are pretty close to each other but never the same).

Next I take this averaged number and then subtract my Basal Metabolic Rate (the calories I would have burned just sitting around on my arse in the same period). You can find a rough estimate of yours here: http://www.calculator.net/bmr-calculator.html

Take the number you get for a BMR and divide it by 1440 (the number of minutes in a day) and that is how much you burn per minute just sitting on your butt doing nothing.

For me that number is 1.5 (well actually 1.4868 but I round up) so if I do 30 minutes of exercise and burn 600 calories I would need to subtract 45 calories from the result (30 minutes x 1.5 per minute) because I would have burned that amount of calories even if I was just being a bum, that leaves me with 555 calories burned for that routine.

I am the only guy I know that uses a calculator at the gym, but I feel it gives me a more accurate set of numbers, which will be better in the long run. I hope this makes sense to you guys and perhaps you will start using this method for yourself.

Yet another trip around the Sun

Hey Look It’s Me

Well Yesterday was the 41st anniversary of my arrival on this, our home planet. It’s a small blue marble floating around in the vastness that is space. Light years from anything of real interest, far removed from the hub bub that lies in the center of our galaxy, let alone our universe. What did I do to commemorate such a momentous day, you ask? Well I’ll tell you, in a nice timeline format.

4:30 a.m. – woke
4:35 a.m. – brushed teeth, got dressed for gym
4:40 a.m. – ate breakfast
4:50 a.m. – out the door
5:10 a.m. – at the gym for my Tuesday workout
7:10 a.m. – hit the showers
7:25 a.m. – off to work

BIG chunk of day gone

4:55 p.m. – head home
5:35 p.m. – off to the mall (wife was supposed to pick up some clothes that were being altered)
6:15 p.m. – TO DINNER! (at a great local restaurant that specializes in american comfort food)
8:00 p.m. – back home doing a little bit of work remotely (checking on a big data transfer)
8:15 p.m. – geeked on the computer
10:00 p.m. – called it a night

Exciting stuff I know, but it was a good day.

Since you’re here I might as well expand upon my workout routine as well. My Tuesday workout? well as of late I have switched it up a little bit. Here is what I have been doing for Tuesdays:

30 Dips
10 Overhand pull-ups
10 Underhand pull-ups
10 Front grip pull-ups
30 Crouched row 110 pounds
30 Tricep extensions 55 pounds
30 Push ups
40 Sit ups, ledge style* (10 front, 10 right, 10 left, 10 front) 15 pounds
30 Bar dips neutral grip
30 Renegade rows with should press 70 pounds (35 pounds per hand)
30 Crouch and punch 15 pounds each hand
30 Mountain climbers
30 Lunges 70 pounds
Typical time 40 – 45 minutes
Typical Calories Burned 250 – 300


5k run 7.5 mph
10 mile bike ride
Typical time: 50-60 minutes
Typical calories burned: 1200-1700 depending on incline and and other variables

*this is done with a piece of equipment or hanging off the edge of a platform so that your whole upper body is just hanging out in the wide open with no floor, so that you can get a wider range of motion.

It’s been working well for me, I’ve noticed I’m getting more definition in my arms and my stomach area is starting to tighten up a bit, which is a good thing as I have a lot of excess skin to deal with.

On a related note I discovered a new brand of exercise clothing that I really like. Hylete makes a nice collection of workout and competition gear for cross-trainers/cross-fitters and other exercise enthusiasts . I liked the shorts I got from them so much, that I applied to and was accepted into their athletes program.

Basically they help to sponsor me with gear for telling people about their stuff. It’s a simple premise, I tell people about the gear I like and direct them to the Hylete web page, if people use me as a referral when they buy stuff, I get money to buy gear at a reduced price (which helps me save money to pay for more races and such). It’s a win for everyone. Hylete gets more customers, I get more gear, and my friends get high quality gear from a small company trying to make it big.

So if your in the market for some workout clothes give them a look. If you buy something and use me as a referral, great; if you buy something and don’t use me as a referral that’s fine too. I’m just trying to help a small company get their product seen by more people. In the end it isn’t about me getting stuff, it’s about someone building a business that will provide a quality product and employ more people right here in the US. If I get a benefit from it I’m all for it, but even if I don’t I hope see them succeed. Our economy can use all the help it can get these days.

That’s it for now.





Warriors Dashing, Mudders Toughing it out, and other things I’ve been up to lately

It’s been a while since I wrote anything of any substance, well intrepid readers don’t worry, you’ll find no real substance here. So, you can continue to breathe easy. This is a light post about things I have been up to as of late, nothing too heady, or heavy, just a nice easy jaunt down recent memory lane. Lace up your running shoes, grab your water bottle & let’s hit the road…

stolen from http://experimentinginhappiness.files.wordpress.com

As some of you may know I’m a bit of a workout guy. 4 days a week, 1.5 – 3.0 hours, about 1500 calories per workout, depending on what I’m doing. I have been on a maintenance course lately, just keeping my weight in check and getting more fit. I had ulterior motives though, while not insidious by any means, some people may think them a bit kooky.

I was training for the Warrior Dash (http://warriordash.com) and the Tough Mudder (http://toughmudder.com). If you are unfamiliar they are obstacle course runs. The first being a 5k run with 10+ obstacles to over come to get to the finish line. The second being a 12 mile course with 21+ obstacles standing between you and the finish line. When I tell most people that I do these for fun (and to help raise money for charities) they look at me funny and I know that they are mentally scratching their head and saying “This dude’s cheese must have slid right off his cracker.” while that assessment may or may not be accurate, the fact remains that I do enjoy the grueling punishment that these courses afford me. They push me to do better, run harder, get stronger and generally prove to myself that I am still alive.

I participated in the 2012 Wisconsin Warrior Dash on 8/18. I used it as my primer for the Tough Mudder that I ran on 9/8. It was great. I finished in just over 31 minutes. 36th in my age bracket (out of 600+ runners) and 253rd over all (out of 6510 runners). I also raised over $350 for ST. Jude’s Hospital. The course was great and I was in an early heat so as to avoid the hot mid-day sun. I had set my go to finish in 40 minutes, so I was pleasantly surprised when I found out that I was well below that time. I’m not one for Timed races, as I care more about completing the course than competing on it. which leads us nicely to the next run.

Crossing the finish at the warrior dash

The Tough Mudder, I ran this in the first heat on 9/8. 12 miles of varying terrain littered with many obstacles. Unlike the Dash, this is non timed course that focus more on camaraderie than on time. As fate would have it my cousin, who was supposed to run it with me, was forbidden to do so by his physician. I was a team of one, or so I thought. About 1 mile in I met up with a 34 year old Fireman from Milwaukee named Kevin. His teammate was out as well, due to elbow that got broken in a MMA match. He asked if I wanted to team up and I was happy to do so. He had run the Mudder the year before and was glad to find someone to run it with.

Being 7 years younger than me, a fireman, and a previous runner in the Mudder, meant that I would have to keep up with him, as his pace would no doubt be faster than mine (you do remember me saying I like to be challenged, right?). Well his normal pace was a bit faster than my normal pace, but I stepped it up and kept up with him (except on a couple of hills where he slowed to wait for me.) We ran at about 6.5 mph for the first 5 miles where we happened to meet up with a third guy, and I knew this one. Tom is a guy from my gym whom I have talked to a few times. Here I am just plodding along at about mile 5 when I turn and see him just jogging along as if it’s no big deal; I started talking to him and he gladly joined our twosome. Now a threesome we were like a team, 3 different guys, with different strengths to compliment each other. It turns out the Tom was supposed to be in the 9 am heat, but like me he decided to go early, to beat the heat.

So picture the scene if you can, 2 guys that are younger and in better shape then yours truly, trudging along the mud laden, obstacle filled course with about 7 miles to go. Don’t get me wrong, I’m in OK shape, I run, I lift, & I bike, but these guys are not former fat guys with loads of spare skin flopping around, I looked a bit out of place next to them, but never the less here we were, 3 guys, out to beat this course. As it turned out I was kind of built for this type of thing. I’m tall, fairly strong, and can run for decent amounts of distance without really slowing down. I could grab the tops of the tall walls with just a slight jump, I was tall enough to hop over the smaller barriers with ease, and limber enough to go under the others with little difficulty.

I surprised not only myself but my teammates by being the pace setter at about mile 9. Both Kevin and Tom started to get worn out at that point and I had to take point and keep them motivated. That was easy, seeing the old man of the group plodding along at the same pace he had from the get go, does wonders to get younger guys going.

I was in my zone, the place I go when I exercise, be it biking, hiking, or running. I get into a mental state where I have a sort of tunnel vision, all I see is my end point and I focus on that. I was there; running through smoke and fire; the zone; Climbing up an incline and jumping off a 27 foot tall platform into water; the zone; running up a steep hill, then dropping down a sheer dirt cliff; the zone; running through the muddy forest area, and dodging barbed wire; the zone; swimming through water and getting shocked by up to 10000 v of electricity yep, the zone. At one point Kevin turned to Tom and said, “this guy is like a machine, he just keeps right on going without stopping”. It’s funny the guys I go hiking with have said the same thing. It’s the zone and it is my secret weapon to conquering the course.

Even though the Tough Mudder isn’t timed, I started my HRM when I crossed the starting line and stopped it when I crossed through the “Electroshock Therapy” obstacle. Yeah you read that right 2 obstacle both involving water and electricity. The first one was called the Electric Eel, where you crawl and swim through water with live wires danging down so that you cannot avoid them. ZAP! ZAP! ZAP! I got one to the forehead in the eel that made everything go black for a second. You want motivation, getting shocked will motivate you to move your arse faster. The second electric obstacle is the very last one on the course, no crawling this time, you’re running through an archway laden with over 1000 wires. Random wires have a live charge and will zap the unlucky. I got 3 zaps running through; more motivation. In total I clocked in at 01:58:02 from start to finish. Not too shabby for a guy who less than 2 years ago only ran to kitchen to get a snack.

So Rob, having run the Dash and the Mudder what are you going to do now? I’m going to Disney Land!
Well not really. I went to Kentucky, for a few days of hiking in the Red River Gorge Geological Area of the Daniel Boone National Forest. I hiked a lot, I took a lot of pictures, and generally relaxed for 4 days in one of the most scenic places I have been. Want to see my pictures? There are over 300 of them, most of trees and rocks and other nature stuff…

Suspension Bride over the Red River

If you ever get the chance go to the Red River Gorge and the Natural Bridge Parks in Kentucky. I was once again awed by the beauty and power of the world around me. Nothing can make you feel small quite like seeing the enormity of the world we live in up close.

Now I have had to return to the real world, where there are project, deadlines, and problems to be fixed. It’s amazing how much can pile up in a 6 day absence from work. I have servers to repair, new switches to put in place and a 24TB Equalogic ISCSI SAN to implement as well finishing up the office remodel that I am overseeing. I keep the memory of my recent obstacle course in my head along with the pictures of my visit to KY. Filed away to remind me that there are better things waiting for us, just beyond the doors and walls of home and office.

I have about a year to get ready for the next Tough Mudder, Spartan Beast, or maybe the Zombie Run. Who knows what lies around the next corner, just waiting for me, you, hell all of us, to grab hold of and run with. Adventure waits for us, and will always be there when we are ready for it.


Update If anyone would like to see me get zapped in the Electroshock Therapy obstacle at the end of the 2012 ToughMudder, here you go: http://www.youtube.com/watch?v=5MqJneBi_kk&feature=youtu.be

Chicken Potpie


Pie crust (see below)
1 (4ish-pound) frying chicken, cut into 8ths
1 1/4 teaspoons salt
1/2 teaspoon black pepper
2 tablespoons olive oil
3 cups chicken broth
1 bay leaf
1 teaspoon poultry seasoning
2 teaspoons chicken rub seasoning (recommended: Emeril’s Chicken Rub)
1 large russet potato, cut into 1/2-inch cubes (about 2 cups)
2 cups sliced carrots or diced carrots
1 cup coarsely chopped onions
1 cup corn kernels
1 cup button mushrooms, quartered
1 cup lima beans (or baby butter beans)
1/4 cup heavy cream
3 tablespoons all-purpose flour
1 1/2 tablespoons butter, at room temperature
1 large egg, lightly beaten
1 tablespoon water
Divide the piecrust dough into 4 separate portions and form into 4 disks. Wrap each disk in plastic wrap and refrigerate for at least 30 minutes before rolling 2 of the portions of dough out to fit into 2 (9-inch) deep dish pie pans. Trim the edges of the dough so that 1/2-inch dough hangs over the sides of the pans. Roll the remaining 2 portions of dough out and refrigerate (placed on a baking sheet with plastic or parchment between dough), along with the prepared pie pans, until the filling is chilled and you are ready to bake the potpies.

Season the chicken pieces with the salt and pepper. Heat a Dutch oven or other large, heavy pot over high heat and brown the chicken pieces on both sides in the olive oil, working in batches if necessary, about 5 minutes on each side. Drain all fat from the pan and add the chicken broth, bay leaf, poultry seasoning, and chicken rub seasoning. Bring to a boil, cover, reduce the heat to low, & simmer until the chicken is very tender and falls from the bone, about 1 hour. Transfer the chicken pieces to a plate and set aside until cool enough to handle. When the chicken is cool enough to handle, remove the meat from the bones and tear into bite-size pieces. Set aside, try not to eat it.

While the chicken is cooling, add the potatoes, carrots, onions, corn, mushrooms, lima beans and heavy cream to the pan and return to a boil. Cover the pan, reduce heat to a simmer, and cook until the vegetables are tender, about 30 minutes.

Combine the flour and butter in a mixing bowl to form a thick paste-like mixture. Ladle some of the hot chicken broth into the mixing bowl and whisk to combine with the flour-butter mixture. When smooth, add this mixture to the pot and stir to combine well. Bring the sauce to a low boil and continue to cook until the sauce is thick and smooth, about 5 minutes. Add the reserved chicken meat, stir to combine, and remove from the heat. Discard the bay leaf, taste, and adjust the seasoning if necessary. Set aside to cool completely. Once cooled, refrigerate until thoroughly chilled.

Preheat the oven to 400 degrees F and position the oven rack on the lowest rung of the oven.

Divide the chilled filling between the 2 pastry-lined pie pans and, using a spatula, smooth the filling to the edges. Place the egg in a small bowl and beat with 1 tablespoon of water. Lightly brush the edges of the overhanging pastry with some of the egg mixture. Top each pie dish with one of the rolled out portions of dough and trim edges so that they match the edges of the dough lining the pie pans. Using your fingers, pinch edges of dough together and roll inward so that the edges sit inside of the edges of the pie pans. Crimp the edges using your fingers, a fork, or a crimping tool. Using the tip of a sharp knife, cut several slits in the top of each pastry to allow steam to vent while cooking. Brush the top of each potpie with some of the eggwash.

Bake the potpies for 20 minutes. Reduce the oven temperature to 350 degrees F and continue baking the potpies until the crusts are golden brown and the filling is heated through, about 40 minutes longer.

Remove the potpies from the oven and allow to cool slightly before serving. Cut the potpies into wedges and serve.

Pie Crust
8 ounces all-purpose flour (about 1 1/2 cups plus 2 tablespoons)

1/2 teaspoon salt

1 stick cold butter, cut into 1/4-inch pieces

2 tablespoons solid vegetable shortening

3 tablespoons ice water

Sift the flour and salt into a large mixing bowl. Incorporate the butter pieces and shortening by hand, working the fat into the flour with your fingertips until the dough starts to come together and form small pea shapes. Work the ice water into the dough with your fingers until it just comes together, being careful not to over-mix.

Form the crust into a disk shape, wrap tightly in plastic wrap, and place in the refrigerator to rest for at least 30 minutes before rolling out to fit into a pie pan.